Name: Playbook - Holly Barker - W3/D2 Back/Shoulders/Abs
Uploaded: 2021-11-24T03:18:18.554Z
Duration: 45 min
Description: W3/D2 Back/Shoulders/Abs

Day 2 – Back/Shoulder/Abs for strength 

- Pullover 3 x 15-20
- Upright row 3 x 15-20

- Renegade 3 x 15-20
- Pendulum one arm rows 3 x 15-20 (each side)

- Around the world plate raise 3 x 15-20
- External rotation 3 x 15-20

- Bosu crunch 3 x 15-20
- Bench v-sit 3 x 15-20

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

DB pullover

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright row

Superset

- Begin in a high plank position
- Alternately rotate to each side opening into a side plank

Renegade

- Start with your back flat and dumbbell in one hand
- Engaging lats, pull the dumbbell up toward your hip
- Stop when tricep is parallel to your back 
- Pause, then lower with control
- Complete desired reps then repeat on the opposite side

Pendulum single arm row

- Hold the plates with an underhand grip
- Circle the plates outward and upward to overhead
- Reverse the movement back down to starting position

Plate around the world

- Hold the dumbbells with elbows bent to 90 degrees
- Externally rotate the dumbbells out, keeping your elbows close to your body
- Reverse the movement back in to starting position

DB external rotations

- Positioned with your back on the Bosu
- Keep your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down

Bosu crunch

- Lay with your legs straight out in front of you
- As you raise your legs and upper body, reach your fingers toward your feet 
- Slowly lower yourself back engaging your core throughout the movement

Bench v-up

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